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Lemon Turkey Stir Fry on Rice
December 28, 2009 | 
Author Serves 6
3 cups brown rice, cooked
1 1/2 pounds turkey cutlets, cut into 1/2-inch strips
1 tablespoon low sodium soy sauce
1 tablespoon white wine vinegar
2 teaspoons cornstarch
1 teaspoon lemon pepper
2 tablespoons olive oil
3 medium green onions, sliced, using green too
1 carrot, grated
1 medium fresh lemon, cut into 10 thin slices and slivered
1 clove garlic, finely minced
1 (10-oz.) bag fresh spinach, washed, drained and chopped
Cook rice according to package instructions to yield 3 cups cooked (1 1/2 cups raw).
In re-sealable plastic bag, combine turkey, soy sauce, vinegar, cornstarch and lemon pepper. Shake bag to coat turkey thoroughly. Refrigerate 30 minutes to allow flavors to blend.
In large skillet, over medium heat, sauté turkey and marinade in oil 2 to 3 minutes, or until turkey is no longer pink. Add onions, carrots, lemon slivers and garlic; continue to cook until onions are translucent. Stir in spinach and cook until just wilted.
Serve over brown rice.
Per serving: 411 Calories; 14g Fat; 30g Protein; 41g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 170mg Sodium. Exchanges: 2 1/2 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.
SERVING SUGGESTIONS: A nice green salad is all you need. 
Crock Frijoles
Serves 6
3 turkey bacon slices
1/2 small green bell pepper, sliced
1/2 small red bell pepper, sliced
1 small onion, chopped
3 cloves garlic, pressed
5 cups chicken broth
1 1/2 cups tomato puree
2 puréed chipotle peppers (OPTIONAL)
1/2 tablespoon cayenne
Salt and pepper, to taste
Hot pepper sauce, to taste
1 pound dry pinto beans, soaked overnight
In a large skillet, cook off the turkey bacon. Then add green and red bell pepper and chopped onion; sauté 5 minutes; add 3 garlic cloves, chicken stock, tomatoes, chipotle peppers, cayenne, salt, pepper and hot pepper sauce to taste; add 1 pounds dry pinto beans. Transfer everything to a crockpot and cook on low 8 hours.
Per Serving: 327 Calories; 3g Fat; 19g Protein; 57g Carbohydrate; 20g Dietary Fiber; 6mg Cholesterol; 2261mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fat.
Tips Tricks & a Recipe – Pumpkin
Today’s focus is on PUMPKIN
Thanksgiving may be over, but that doesn’t mean our consumption of this super food should be. This gigantic gourd is filled to its stem with beta carotene, alpha carotene, lucopene—all helpful carotenoids to help you with heart health and lower your risk to several chronic diseases.
Here’s a TIP:
You can buy canned pumpkin year round. It’s inexpensive and easy to come by. Add it to your beef stew, hide it in your mac and cheese, make pumpkin bread and pumpkin pie. This superfood is off the hook!
Here’s a TRICK:
Look for 100% pumpkin. Don’t be duped and buy “pumpkin pie fillingâ€. You’ll be getting stuff you don’t want. The pumpkin puree is all that needs to be in the can.
And your RECIPE:
Smashing Pumpkin Soup
(from Saving Dinner by Leanne Ely—Ballantine)
Serves 6
1 onion, chopped
1 tablespoon olive oil
4 cups chicken broth
2 cups pumpkin puree (sometimes called 100% pumpkin NOT PUMPKIN PIE FILLING)
3/4 cup green onions, chopped
1/8 teaspoon nutmeg
1/2 teaspoon curry powder
2 cups milk
Salt and pepper, to taste
In a soup pot, heat oil over medium high heat and saute onions. Cook till very soft and add remaining ingredients, except milk. Cook uncovered for 15 minutes. Add milk and continue to cook (but not boil–it will break) for another 5 minutes.
Per Serving: 131 Calories; 6g Fat; 7g Protein; 13g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 553mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Non-Fat Milk; 1 Fat.
SERVING SUGGESTIONS: A huge spinach salad and whole grain rolls is all you need.
Posted in Articles, Recipes, Tips Tricks & a Recipe | 
Tags: Pumpkin, Smashing Pumpkin Soup | 
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Tips Tricks & a Recipe – Soup (Part 2)
Today’s focus is on Soup (Part 2)
How can you not like soup? Soup is good food, great food even. The way I make soup, it’s definitely not a first course, it’s the main event! Soup is budget-friendly and simple to make…no need to use canned stuff. You just need some help to make it!
Here’s a TIP:
You can get more than your day’s allotment of veggies if you eat soup. Soup is the perfect delicious vehicle for eating a low calorie, veggie rich meal! Leftover veggies from last night’s meal can magically transform themselves into soup with a little chicken broth, some milk and a blender..ta da, last night’s broccoli is now cream of broccoli soup!
Here’s a TRICK:
I’m a sucker for thick soup, but don’t like the calories and fat for heavy, cream soups. So I use my blender to my advantage and puree some or all of my soup to thicken it up (even the clear soups benefit from this technique, offering your watery soup a little more body, yum!!) Here’s another trick; use half and half instead of heavy cream for creamy soups. It’s still rich, but way less fat and very creamy.
And your RECIPE:
Double Potato Soup
Serves 6
2 sweet potatoes, peeled and cubed
2 russet potatoes, peeled and cubed
2 onions, chopped
3 cloves garlic, pressed
1 teaspoon thyme
1/8 teaspoon cayenne pepper
2 (15 oz.) cans chicken broth
1 cup half and half
Salt and pepper to taste
1 tablespoon olive oil
In a soup pot, heat olive oil over medium high heat. Add onion and cook till translucent. Add sweet potatoes, potatoes and garlic and cook another two minutes. Add the chickem broth, thyme and cayenne pepper and bring to a boil. Reduce heat and simmer covered until the potatoes are tender; about 10 to 15 minutes.
Use a potato masher and squish the lumps in the soup as best you can. This soup is better not processed in a blender as it is heartier this way, however, if you prefer it smoother, go ahead and blend away. Just remember to process it in batches or it’ll get all over the ceiling.
Heat soup to a simmer, salt and pepper to taste and add half and half and warm till hot, but don’t boil or it will break.
Per Serving: 220 Calories; 12g Fat; 6g Protein; 23g Carbohydrate; 2g Dietary Fiber; 30mg Cholesterol; 296mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 2 1/2 Fat.
SERVING SUGGESTION: Spinach salad and some whole grain rolls.
Change of Seasons
Dear Friends,
The weather is cold and crisp here in North Carolina!
So being the foodie that I am, I have this tendency to gauge the seasons by what I’m cooking. The leaves have changed and blown away, we’ve enjoyed our Thanksgiving feasts and it’s just plain cold outside. And as much as I love grilling outside, I’m happy to be inside cooking on the stovetop. I’m ready for cold weather, the luxury of a fireplace ablaze and something thick and rich cooking in my crockpot for supper later. Doesn’t that sound warm and cozy?
For those of us who are reveling in cold winter weather—or wishing you had some, here’s a recipe for one of my very favorite crockpot recipes from the second edition of Saving Dinner (Ballantine). The delicious smell of this dish cooking all day long will entice you and gratify tummy and soul to the lucky recipients of this delightful meal.
Crockpot Tuscan Chicken
Serves 6
6 boneless skinless chicken breast halves, cut into 1″ cubes
1 (15 oz.) can cannelini or white kidney beans, drained
1 1/2 cups spaghetti sauce (your favorite, jarred variety)
1 (4 oz.) jar roasted peppers, diced
1 large onion, chopped
2 medium carrots, chopped
1 stalk celery, chopped
2 cloves garlic, pressed
1 cup water
1 teaspoon Italian seasoning
12 ounces spaghetti noodles
Salt and pepper to taste
In a crockpot, layer onion, garlic, carrot and celery on the bottom. Add the chicken on top, roasted peppers, beans, Italian seasoning, salt and pepper to taste. Add spaghetti sauce and water. Cover and cook on high for 4 to 5 hours or until chicken is tender and cooked.
During the last 15 minutes of cooking, prepare pasta according to package directions, drain and serve chicken on top.
Per Serving: 473 Calories; 6g Fat; 39g Protein; 65g Carbohydrate; 8g Dietary Fiber; 68mg Cholesterol; 408mg Sodium. Exchanges: 3 1/2 Grain (Starch); 4 Lean Meat; 3 Vegetable; 1/2 Fat.
SERVING SUGGESTIONS: Serve with a big spinach salad and a little grated Romano cheese over the top of the pasta and chicken if you like.
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